Dr Chronic

A1) Push-Press 3,3,3,3 at 20X2
A2) Kettle-Bell Swings, x10 at 2pood
A3) Push-Ups, x20
B) Russian Twists, 3x25

did sets at 132, 142, 154, and 164(x2)
all kb swings andpu's were unbroken with "perfect" form
russian twists were done with 15kg plate for 2 sets and 20kg for the final
did some reverse hyper work with shoulder mobility shiz after

Went swimming as well, did 5x50 freestyle focusing on form. Then a 500m freestyle in 9:11! That there be a PR

Marco Solo

Squat Cleans, Heavy Triple
Then 3 C&J's every minute on the minute, for 10 minutes

198# was best triple, catches were solid but coming up out of the squat was a challenge.
Went with 132# on the met-con due to shoulder shiz. Wanted to ensure good form through-out. Think I did.

Swam after. Did 2x50 (under 50sec) and 2x100 (went for sub 1:50 but crapped out) then did some stroke count work. I'm 2 strokes more efficient leading with my right hand at 7 strokes for the 50. 9 strokes leading with the left. (I would have thought the opposite, I feel more efficient leading left) Prolly did 8x50m with the stroke count work.

Wing Man

Did a good, long warm-up sesh today along with some treadmill running drills and shoulder mobility work... It appears my left scapula is elevated, protracted, and slightly "winging." As well, I have some internal rotation at the humerus.

After, did a slow 500m sidestroke (around 12.5 minutes) then did 5x100m sidestroke "sprints." I kept all under 1:56 with my fastest intervals sitting at 1:52.   

Let Big Bear Wrap His Paws Around Ya

7 rounds for time:

5 Unbroken Strict Press (make it tough)
10 Strict Toes-To-Bar
Bear Crawl 50m

Ran with 110#... we didn't time it.

Swam 500m in 10:39 after... used sidestroke.

Pool Pirate

7 sets:
5 heavy deadlift, rest 0 sec
200m row at maximum effort (record watts)
rest 5 minutes

Stuck it out with 301# for all 7 rounds... prolly should have rolled lighter. Average watts per round were 508|491|477|404|420|398|419 for a total of 3,117. Damper was set on 8.

Worked with ASU Mike today and he gave me a few cues that were helpful. "Big chest" on deads helped keep things tight. And "drive through your heels" on row helped me stay in the saddle and get a few more watts. Good hard day.

I also got up early and did some swimming today. I did 30 min semi-continuous working technique on side-stroke. Prob did somewhere around 1000m. Left shoulder was giving me some grief on first pulls. Felt inefficient, but not nearly as much as I had expected. We'll take that as a win.

PFT

This is fast becoming a Monday morning tradition...

Swim: 9:48

Push-Ups: 66

Sit-Ups: 101

Pull-Ups: 11

Run: 10:15

Took it easy on the swim and still pulled a decent time, felt good. Push-ups need A LOT of work. On the sit-ups I took a brief rest at 60 which I didn't necessarily need and I feel like this made it more difficult to finish out (my abs just went hot after). Pull-ups are retarded. Run is making progress. I wore a sweatshirt for the 1st 800 and when I took it off I felt great and really started to move. Maybe we'll try this again in the future.  

PFT

I ran a PFT at Northlake College today. The results?

500m swim: 9:34
Push-ups: 60
Sit-ups: 88
Pull-ups: 11
1.5 mile run: 10:46

Horrible.

The good news is I finally got to meet K. Graves in person.... Totally rad.